Guest Blog from TrueFitness: Energy and ATP

The human body needs energy. Everything we do requires energy, so we are constantly using energy and therefore are always in need of more. The energy we use comes from Adenosine Tri Phosphate (ATP), a compound consisting of one adenosine molecule and three phosphate molecules. Energy is created when the bond between two of the three phosphates is broken. Essentially, this is a mini atomic explosion: the energy created when this bond is broken is what fuels the cells in our bodies. When we break down ATP, we are left with Adenosine Di Phosphate (ADP); in order to have more energy available, we need to create more ATP. There are three ways we can do that, and these methods are known as our energy systems.

The first energy system is known as our Phosphagen System, (aka ATP-PC or phosphor-creatine system). During the process of this system, we break apart the compound known as creatine phosphate. By taking the phosphate from the creatine-phosphate and adding it to the ADP, we now have three phosphates, or ATP. And with ATP again, we can create energy by breaking apart the bond between phosphates. (And at the end of the day, we’re always going to have ADP leftover, looking for more phosphates.) This is the quickest energy-creation system our bodies have. It is used to generate power and is depleted most during quick, fast movements. This is the system most required when playing rugby and other power sports. This understanding should form the basis for the majority of our training program, since it is the most important and most-used energy system during Rugby. The Phosphagen System can be sustained for up to 30 seconds before it becomes depleted. This means we can maintain maximum power for about 30 seconds and then we must use another method to create energy.

The next energy system that kicks in to create more ATP (energy) is known as Glycolysis. During glycolysis we create ATP by breaking down glucose. Glucose is the useable form of sugar in our body; it starts off in the form of the carbs we eat and is then broken down through digestion. The glucose is then distributed to the cells through our blood stream, where it is used to create more ATP. As a result of glycolysis we are left with a by-product known as pyruvate; next week we’ll get into the importance of pyruvate during exercise and its role in causing fatigue. Glycolysis has more steps to it than the phosphagen system has, so instead of producing energy for power it instead produces the energy we use for strength. Strength is more sustainable than power, meaning we can go a little longer. Although you may not be able to use maximum power for very long, you can use your strength for a longer period. Glycolysis can produce ATP to be used for energy upwards of 2 minutes. After 2 minutes the level of pyruvate (now converted to Lactid Acid) starts to overwhelm our blood and muscles and forces us to slow down and use yet another energy source to create more ATP.

The last system our bodies use to create energy is the Aerobic System. In this process we use pyruvate, fat and oxygen to create even more ATP. We can sustain this energy system indefinitely as long as we have a supply of oxygen. This system is designed for low-intensity activities that take place over longer durations, like marathons and cross country skiing. The Aerobic System is also the energy system generally associated with burning stored body fat, since it needs fat to create more energy.

These are the three ways our bodies create energy; although each system may have a specific use, the three are, in fact, always working together. The intensity of our activity determines the energy system used as the dominant producer of new energy, which in turn determines the duration for which we can maintain our initial level of intensity.

Your training program should be created based on the primary energy system your sport demands. For power sports, training the Phosphagen System is most important. Developing the process of Glycolysis is most valuable for strength-based activities. And endurance athletes need to focus most on training the Aerobic System. Train appropriately, based on your energy needs, and you will improve at your sport.

For more info and education on sports performance training be sure to check out our group page on Facebook, TrueFitness Performance Conditioning. You will learn valuable lessons to be your best and improve your athleticism.
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Anyone in the San Diego area is welcome to drop in at our studio at 2949 Garnet Ave. 3rd floor, Pacific Beach, CA. We would love to put you through our workout. Please feel free to call or email Spencer Aiken,CSCS (951) 296-7993 email:spencer@truefitness.biz
Article written by Spencer Aiken, CSCS, CEO, TrueFitness

Edited by Clarissa Constantine, www.fittopublish.com